So I am 145lbs and 5'10 I would say I am mesomorphic. I went down from 210LBS (not of muscle) in the last year and 3/4. It has been a long journey but now I want to put on some healthy weight (muscle) and need some diet advice.
I work out like crazy with a mixture of resistance and cross-fit training. I want to put on 15lbs of muscle within a year or so, I think this is reasonable. I do a pretty good job of tracking my caloric intake and currently it sits between 1800-2200 daily and is fairly clean. lots of veggies, lean meats, whole grains etc.
I am not trying to bulk and cut, but rather build and stay lean. I dont want to put on fat just muscle.
How should I approach the eating? I am currenlty putting more emphasis on my post and pre workout meals trying to make sure that i eat a good breakfast consisiting of oats, egg whites, berries, and turkey.Followed by protein and glutamine afterwards my workout and some complex carbohydrates. I try and eat throughout the day at least snacking every 2-3 hours.
Any suggestions. I dont know how many calories a day I should be ingesting just to fuel my body and a dietician is very expensive ha ha.